Daily water consumption rate

We’re talking about consuming pure drinking water. Yes, borscht, tea, coffee, and juice can keep you from dehydrating, but they won’t be the best solvents.

Cases When You Need to Increase Water Intake

To calculate a more accurate water intake requirement, take the value obtained above and add some extra amount if any of the following apply to you:

1. Exercise + 400-600 ml

When you exercise or participate in any active physical activities, you sweat. This fluid loss needs to be replenished. If the physical activities are short and moderate, the specified amount should suffice. If you exert yourself for more than an hour, drink even more. Drink not only during the activity but also after it.

2. Hot or Cold Weather + 400-600 ml

The hotter and more humid the weather, the more you sweat. Interestingly, sometimes you need to drink more water in winter — when you dress warmer than necessary or when you spend a long time indoors in your outerwear.

3. Altitude over 2500 meters + 400 ml

There are many reasons for this, such as the need to urinate more frequently and increased breathing rate.

4. Fever, Vomiting, and Diarrhea + 300-800 ml

These symptoms drain a lot of fluids from the body, which must be replenished to avoid worsening the situation. People with kidney stones and bladder inflammation also require abundant hydration. Some heart, kidney, liver, and adrenal gland diseases cause excess water retention in the body. In such cases, water intake should be reduced – consult your doctor.

5. Pregnancy and Breastfeeding + 500 ml

Pregnant and breastfeeding women need more water. For pregnant women, the daily fluid requirement increases by 500 ml, and for actively breastfeeding women, it increases by 500 ml to 1 liter.

6. Coffee Consumption + 500 ml per cup of coffee

Products containing caffeine actively remove water from the body. Multiply the amount consumed by 2 to help your kidneys.

7. Love for Tea, Alcohol, and Sweet Drinks + Volume of the consumed drink

These disrupt the water-salt balance. To avoid exacerbating the situation, add an amount equal to the volume of the consumed drink to your daily water intake. If you drank 250 ml of juice, add 250 ml of water to your daily requirement.